TDEE & Macros Calculator
Calculate your BMR, maintenance calories (TDEE), and suggested macro targets based on sex, weight, height, age, activity level and goal. Use this to plan a cut, bulk, or maintenance diet.
FAQs
Q: What is BMR and TDEE?
A: BMR (Basal Metabolic Rate) is the calories your body burns at rest. TDEE = BMR × activity factor (daily maintenance calories).
Q: Do I need to follow these macros exactly?
A: Use them as a guideline. Adjust based on progress and how you feel.
Intermittent Fasting Planner
Create a custom IF schedule (16:8, 18:6, 20:4, 14:10). Choose the feeding start time and method — planner will show eating & fasting windows and simple meal suggestions.
FAQs
Q: Can I drink coffee during fasting?
A: Black coffee and plain tea (no sugar/cream) are generally allowed during fasts.
Q: Which IF method is best for beginners?
A: Start with 12:12 or 14:10, then progress to 16:8 if comfortable.
Daily Water Intake Calculator
Estimate recommended daily water intake based on weight, activity level and climate. Output is in liters and servings (500 ml).
FAQs
Q: Why use weight to calculate water?
A: Weight gives a practical baseline — larger bodies generally need more fluids. Activity and climate adjust the baseline.
Q: Are electrolytes important?
A: Yes — during intense exercise or hot weather, include electrolyte-rich drinks or salty snacks.
All-in-One Fitness Tools for Health & Nutrition
Welcome to our comprehensive Fitness Tools Hub, designed to help you take control of your health, nutrition, and workouts. Whether you are aiming to lose weight, build muscle, improve hydration, or plan your intermittent fasting schedule, these free online calculators and planners provide accurate, easy-to-use guidance. Our tools include a TDEE & Macros Calculator, an Intermittent Fasting Planner, a Daily Water Intake Calculator, and more. Each tool comes with step-by-step instructions and helpful tips to ensure you get the most out of your fitness journey. Use these tools to make informed decisions about your diet, hydration, and daily calorie needs, while staying motivated and consistent.
Disclaimer: The results provided by these tools are estimates for general informational purposes and are not a substitute for professional medical advice. Always consult a doctor, nutritionist, or certified fitness professional before making significant changes to your diet or exercise routine, especially if you have medical conditions, are pregnant, or are on medication.